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How the brain's activity, energy use and blood flow change as people fall asleep

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Re: How the brain's activity, energy use and blood flow change as people fall asleep

#11

Post by xenocratus »

Pawamoy wrote: post #6
jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

A friend shared his technique with me, and after adapting it to my needs, it works well. None of the other commonly mentioned techniques ever worked for me, because they ask for focus, which is the opposite of what my brain needs to fall asleep. Here's his technique: pick a letter of the alphabet, and find as much words that start with this letter as you can. Once you can't find words anymore, pick the next letter. D…

I do something similar. If I'm not anxious but awake, I try to just visualise random stuff, random worlds. Somehow my brain is decent at that and I slowly drift off, though I sometimes get a jolt from reality. Recently I found that when I'm anxious it's better to try and imagine doing a hobby. I just imagine myself trail running. Reduces anxiety, pushes me towards sleep.

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#12

Post by paulj5 »

jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

There are a lot of imaging and thought techniques you can use, eg imagine sittimg beside a small stream, while the water guegles by, watch the leaves and sticks flowing past. or imagine events im yoir life floating by, or imagine being a duck floating by, swimming, or flying, etc. There are also body relaxation techniques ( zen , meditation, etc ) There are many many techniques available.

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#13

Post by gjadi »

jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

There are several things I use:

- think of past enjoyable moments (for me it's hiking, I usually don't go very far until I fall to sleep)

- box breathing

- hold breath for N sec then release, then N+10, then ...

- try to relax your body from top to bottom (forehead, eyes, cheeks, mouth, ...)

- imagine your body is very light, like your floating in the air

- imagine your body is very heavy, like a block of concrete sinking into your bed

- pick TAOCP and try to solve the exercises ;)

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#14

Post by IsTom »

jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

What works for me is to pretend that I'm asleep. And it's good to be able to recognize the first phase of sleep – it's that state that you think that if somebody asked if you're asleep you'd think to yourself "no, I'm not", but have an excuse of "I don't feel like actually talking".

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#15

Post by igleria »

jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

sometimes what works for me is literally inventing a movie in my mind. Then the awake part take the backseat...

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#16

Post by AstroNutt »

jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

Yeah, melatonin makes me feel like crap after a few days of use and it's hit or miss.

One thing I've done for years is focus on breathing. Get in a comfortable position and totally relax your body. Slowly take a deep breath. Then exhale until you can't no more. Repeat this 10 or 15 times.

For whatever reason, this works for me probably 75% of the time. The other 25%, forget it.

On a side note, I'm sure most of us here can relate to this song. https://youtu.be/vaG4vGsIFMQ

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#17

Post by submeta »

Tangential: Have had sleep disorders my whole life. Until I read an article here about melatonin (an article that was about substances that have an effect on longevity). So I started taking melatonin every night, 0.5mg. I must say: Never had this kind of deep sleep. Over such a long period of weeks (since I started taking it). My Garmin watch has a sleep tracker. And it confirms that I get way more deep sleep.

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#18

Post by Propelloni »

jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

What works best for me is to take a book, on paper, preferably on a boring topic (depends on you, obviously) and just start reading. Usually my eyes drop in a matter of minutes. Once I wake up, startled by the book falling over, I kill the lights and go to sleep. Works every time, any time.

If I lie in bed and just think stuff, it takes much longer.

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#19

Post by rndmio »

jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

Sounds trite but my surefire method is to stop thinking. I literally lie down, close my eyes, and stop thinking. Sleep comes quickly.

Re: How the brain's activity, energy use and blood flow change as people fall asleep

#20

Post by oldestofsports »

jansan wrote: post #2

Only slightly related, but I often try to find ways to fall asleep faster. One thing that seems to work in some situations is trying to imagine a void (like a white or gray plane) for a while. However, often enough this does not work and I wonder if anyone knows of tricks that work for her/him (without using Melantonin or other drugs).

I have had sleep issues my whole life, but what works for me is: - Get up same time every day - Moderate excersize every other day - Stable diet, homecooked healthy food and no soda/beer/candy whatsoever. - Dim the lights after dinner - No screens after 8pm (e-ink screens are allowed), no podcasts, no digital content consuming. - Actively aim to be bored everyday - Read a good book before bedtime

May sound like a lot, but I sleep now.

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